BINE AI VENIT LA PROGRAMUL DE FITNES FITBYMIHA
Week 1: November 21 – November 27
Please remember that your first week should be a deload/easier week. There are no set specifications/percentages for this; just be sure you aren’t seeking PRs or going to failure during this first week. Now is the time to focus on good form and familiarizing yourself with the workouts.
Week 2: November 28 – December 4
Welcome to Week 2! After a nice deload week you should be ready to increase your effort a bit. Continue to focus on good form and keep a little effort in reserve this week.
Week 3: December 5 – December 11
Welcome to Week 3! It’s time to start ramping up the intensity of your workouts while continuing to be mindful of your form. It is recommended that you film and review your exercises at least occasionally to ensure that you are performing the lifts properly.
Week 4: December 12 – December 18
Welcome to Week 4! This is the last week of this month’s workout cycle. Now is the time to increase your effort to near-max levels and try for some PRs (personal strength records). Continue to use good form.
DOWNLOAD WORKOUT PLAN, LOG, & TRACKER
WORKOUT PLAN
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WORKOUT LOG
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WORKOUT TRACKER
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THIS MONTH IS A STRONG PLAN
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Choose only ONE exercise per movement according to your set up:
Option A: Fully equipped gym
Option B: Dumbbells and bands
Option C: No equipment at all
YOUR WORKOUTS
WORKOUT 1
EXERCISE 1 (CHOOSE ONE):
A: Back Squat
1 x 5, 1 x 3, 1 x 1
B: Tempo Goblet Squat
(5-second lowering, 3-second bottom pause)
3 x 6
C: Heels-Elevated Bodyweight Squat
3 x 30
EXERCISE 2 (CHOOSE ONE):
A: Close-Grip Bench Press
1 x 5, 1 x 3, 1 x 1
B: Dumbbell Bench Press
3 x 10
C: Reset Push-Up
3 x AMRAP
EXERCISE 3 (CHOOSE ONE):
A: Barbell Hip Thrust 1 ¼
3 x 8
B: Dumbbell Single-Leg Hip Thrust
3 x 12 each leg
C: Pause Bodyweight Single-Leg Hip Thrust
(3-second top pause)
3 x 15 each leg
EXERCISE 4 (CHOOSE ONE):
A: Weighted Chin-Up
1 x 5, 1 x 3, 1 x 1
B: Band Supine Pulldown
3 x 12
C: Inverted Row
3 x AMRAP
EXERCISE 5 (CHOOSE ONE):
A: Barbell RDL
3 x 8
B: Braced Dumbbell Single-Leg RDL
3 x 10 each leg
C: Couch Back Extension
3 x 30
FREE 10 MINUTES
WORKOUT 2
EXERCISE 1 (CHOOSE ONE):
A: Barbell Hip Thrust
1 x 10, 1 x 8, 1 x 6
B: Partner Hip Thrust
3 x AMRAP
C: Bodyweight Single-Leg Hip Thrust 1 ¼
3 x 12 each leg
EXERCISE 2 (CHOOSE ONE):
A: Military Press
1 x 8, 1 x 6, 1 x 4
B: Dumbbell Standing Shoulder Press
3 x 10
C: Pike Push-Up
3 x AMRAP
EXERCISE 3 (CHOOSE ONE):
A: Pause Front Squat
(3-second bottom pause)
3 x 3
B: Heels-Elevated Dumbbell Squat
3 x 15
C: Deficit Bodyweight Bulgarian Split Squat
3 x 15 each leg
EXERCISE 4 (CHOOSE ONE):
A: Band Seated Row
3 x 20
B: Dumbbell Bent Over Row
3 x 10
C: Pause Inverted Row
(1-second top pause)
3 x AMRAP
EXERCISE 5 (CHOOSE ONE):
A: Dumbbell 45-Degree Hyperextension
3 x 12
B: Nordic Ham Curl
3 x 5
C: Eccentric Sliding Leg Curl
3 x AMRAP
FREE 10 MINUTES
WORKOUT 3
EXERCISE 1 (CHOOSE ONE):
A: Deadlift
1 x 5, 1 x 3, 1 x 1
B: Dumbbell Stiff Leg Deadlift
3 x 12
C: Skater Squat
3 x AMRAP
EXERCISE 2 (CHOOSE ONE):
A: Tempo Barbell Bench Press
(5-second lowering phase, 3-second bottom pause)
3 x 4
B: Pause Dumbbell Bench Press
(3-second bottom pause)
3 x 8
C: Pause Push-Up
(1-second bottom pause)
3 x AMRAP
EXERCISE 3 (CHOOSE ONE):
A: Pause Goblet Squat
(3-second bottom pause)
3 x 6
B: Band Squat
3 x 20
C: High Step-Up
3 x 12 each leg
EXERCISE 4 (CHOOSE ONE):
A: Chin-Up
3 x AMRAP
B: One-Arm Row
3 x 10 each arm
C: Inverted Row
3 x AMRAP
EXERCISE 5 (CHOOSE ONE):
A: Barbell Hip Thrust Pulse
3 x 15
B: Dumbbell Glute Bridge
3 x AMRAP
C: Bodyweight Frog Pump
3 x AMRAP
FREE 10 MINUTES
